Comparing Nutrients in 7 ounces Cardamom VS Yuba, Dry tofu skin

Macros Ratio

	Protein	Fat	Carbs
Cardamom	11%	16%	73%
Yuba, Dry tofu skin	39%	56%	5%

Macro Nutrients

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Energy	21.3% 617kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	65.7% 63.7g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.35g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	11% 14.3g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	146% 55.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	38% 21.4g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.8% 0.36mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	247% 74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.3% 41.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cardamom	Yuba, Dry tofu skin	Recommended Dietary Allowance
Calcium	76% 760mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	721% 6.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	347% 27.7mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	2416% 55.6mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50.5% 353mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	65.3% 2221mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cardamom VS Yuba, Dry tofu skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cardamom versus 7 oz of Yuba, Dry tofu skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cardamom vs Yuba, Dry tofu skin:

• 7 ounces of Cardamom have 1.5 times more Vitamin B2 and more Vitamin C than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cardamom Spices.
• 7 ounces of Yuba, Dry tofu skin have insufficient amounts of Vitamin C
• Both Cardamom Spices as well as Dry soy beancurd sheets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cardamom vs Yuba, Dry tofu skin:

• 7 ounces of Cardamom have 1.8 times more Calcium, 1.7 times more Iron, 1.3 times more Potassium and 1.5 times more Zinc than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 8.5 times more Copper and 3.4 times more Phosphorus than Cardamom Spices.
• Both Cardamom and Yuba, Dry tofu skin contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cardamom have 9.5 times more Carbohydrate and 9.3 times more Fiber than Yuba, Dry tofu skin.
• While 7 oz of Dry soy beancurd sheets contain 1.7 times more Energy, 4.8 times more Fat, 7.3 times more Saturated Fat, 10.8 times more Omega 3, 38.1 times more Omega 6 and 4.7 times more Protein than Cardamom Spices.
• 7 ounces of Cardamom provide inadequate amounts of Omega 6